Strong by Dijk, Zanna Van -- Read -- Imperial Library of Trantor

Index

Title Page About the Book INTRODUCTION

My Journey The Book

MOVE

My Top Fitness Principles Resistance Training The Resistance Workouts My Warm-Up and Cool-Down Routines

Glute Activation Routine The Cool Down

Beginners

Beginners Upper Body Beginners Lower Body Beginners Full Body

Advanced

Advanced Upper Body Advanced Lower Body Advanced Full Body

Putting it all Together

Shoulders Triceps Biceps Chest Back Legs The Booty-Building Bible The Formidable Pull-Up

But What About Abs?

Core

Bodyweight HIIT Training The Workouts

Full Body HIIT: Beginner Full Body HIIT: Advanced The Tabata Workouts Formulating Your Routine Example Workout Routines Recovery Progress Goal Setting But . . . I Can’t Fit Training Into My Day!

NOURISH

What you Really Need to Know Putting it Together The Balance Principles The Recipes

Breakfast Lemon and Coconut Overnight Oats Cinnamon Spice Protein Zoats Berry Mint Smoothie Nutty Green Milkshake Toast Toppings Sweet Potato Pancakes Cheesy Courgette Fritters with Yoghurt and Chive Dip Strawberry Shortcake Breakfast Muffins Protein Waffle with Cinnamon Greek Yoghurt and Warm Berries Smoked Cauliflower Kedgeree Lunch The Basic Chicken Stir Fry Smashed Butter Bean and Avocado Open-Face Sandwich Smoked Salmon, Mango and Pistachio Salad Seared Beef and Garlic Mushroom Salad Sweet Potato and Black Bean Burrito Caramelised Onion, Spinach and Goats’ Cheese Frittata Vegetarian Wholegrain Salad with a Creamy Avocado Dressing Shakshuka with Feta Avocado and Veggie Rice Paper Rolls with Dipping Sauce Warming Butternut Squash Soup Create Your Own Salad Dinner Chickpea Burgers with Sesame Garlic Roasted Asparagus Stuffed Chicken with Hasselback Potatoes Super-Simple Fajita Chicken with Avocado Aubergine and Chickpea Bake Moroccan-Spiced Pork Grilled Satay Chicken Skewers with Crispy Broccoli Thai Salmon Fishcakes with Roasted Cherry Tomatoes Vegan 3-Bean Chilli Lemon and Dill Pollock with Sweet Potato and Beetroot Mash Spicy Beef Stuffed Peppers The Sweet Stuff Lemon Chia Energy Balls Bounty Protein Balls Warm and Gooey Stuffed Dates The Ultimate Healthy Cookies The Ultimate Brownies White Chocolate Pecan Blondies Banana Pops Banana Peanut Butter Ice Cream Single Serving Protein Brownie Pumpkin Spice Baked Apples Cocktails Cucumber and Elderflower Cooler Orange Gin and Tonic Raspberry and Mint Mojito

THRIVE

It’s your Time to Thrive Finding Your Balance

Index Recipe Index Acknowledgements Copyright Page

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